Basmahane #17

Squat - 40 kg 10 x 5
Deadlift - 50 kg 10 x 4
Leg press machine - 50 kg x 10, 60 kg x 4
Smith machine calf raise - 35 kg 15 x 3
Overhead Barbell Press - 40 lbs 10 x 3, 30 lbs 10 x 2Shoulder lateral raise - 6 - 6 kg, 10 x 5
Reverse fly machine -  36 kg 10 x 3
Dumbbell shrug - 18 - 18 kg 12 x 3